CrossFit – Fri, Jul 21

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The warm-up today is meant to be short and to the point in order to warm-up the positions for the Deadlift as well as get ready for the Bar Muscle-Ups in the conditioning piece to finish off the day. We want to spend time warming up specifically for the Deadlift and getting to working loads by just hitting some triples then quick singles, loading the bar to 85%. There is a lot of time spent here on the Deadlift so make sure to keep that in mind when planning how you are going to tackle any points on the Bar Muscle-Up. Because this is week 7 we are less concerned about the progressions as we have hit those in depth in weeks past, so talk more through the intended stimulus and what we want to see today for scaling opportunities that will move the needle forward in either our skill or strength. A note that we placed a hard time cap on this one today with the knowledge that everyone won’t finish this workout and it may feel a little bit more like an Open Workout where its reps at the end that is the true score for most.

Warm-up (No Measure)

2 Rounds

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

:30 second Scapular Pull-ups

Deadlift (Every 4:00 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across

Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across

Metcon (Time)


For Time:

60/45 Calorie C2 Bike

30 Deadlifts (185/125)

30 Chest to Bar Pull-ups


For Time

60/45 Calorie Echo Bike

30 Deadlifts 225/155lb, (70/48kg)

30 Bar Muscle-Ups

Time Domain: 9:00-13:00 minutes

Time Cap: 14:00 minutes
The goal today is to hit the echo bike at a clip that is a touch faster than 15/11 cals / minute, before tackling the Deadlifts. We would like to see the Deadlifts done in under 2:00 minutes which would give us 8:00 minutes to complete the 30 Bar Muscle-Ups

Primary Objective: Complete the Bar Muscle-Ups in 7:00 minutes or less

Secondary Objective: Complete the Echo Bike and Deadlifts in 6:00 minutes or less

Stimulus: Pacing: Upper Body Pull + Lower Body Pull

RPE: 9/10

Bonus Fitness (No Measure)

3 Sets, For Quality:

10/10 Bodyweight Peterson Step Up

10/10 Adductor Slider

10 Slider Hamstring Curl

10/10 Slider Cross Under Lunge

Rest as needed between sets

With this piece, focus on the stability of your knees, mobility of your hips. This will help develop or strengthen tendons and ligaments. A knee surrounded by strong muscles makes for a solid and healthy base.